Tuesday, January 23rd

Pre Open WOD 7

5:00 to establish 3RM Back Squat

then from 5:00-15:00,

10:00 AMRAP of:

15-K2E’s (Scaled & Masters=hanging knee raise above parallel)

10/Arm, alternating DB Snatch (RX=50/35, Scaled=45/30, Masters=40/25)

5/Leg, alternating Pistol (Scaled & Masters=24/20″ step ups holding DB used in the snatch)

Standards: 

RX K2E’s=Knees must touch elbows each rep

DB Snatch=Must alternate hands each rep.  Both sides of DB must touch the floor.  Per new open rules db must exchange hands at or below eye level.  DB’s cannot be dropped, must touch the ground on the last rep.

Pistols/Step Ups=Must alternate legs each rep.  Must get below parallel and come to full extension with your opposite leg and foot in front of your body (you can hold your foot) before touching the ground with your opposite foot.  For Step Ups you must come to full extension at the top of the box while holding the DB at your chest.

Saturday, January 20th

Front Squat 8-8-8@75% 1RM

Hamstring Curls 8-8-8

then,

The Chief

Max rounds in 3 minutes of:
3-Power cleans (135/95)
6-Push-ups
9-Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Count only complete rounds, restarting at 3 Power Cleans each cycle.

Friday, January 19th

Pre Open WOD 6

12:00 AMRAP of:

50-Thrusters (RX & Scaled=75/55, Masters=65/45)

40-KBS (RX=70/45, Scaled=53/35, Masters=45/30)

30-OH Walking Lunges (15/leg, Rx & Scaled=45/25#, Masters 25/15#)

20-Calorie Row

10-“Stone” clean over shoulder (RX=150/80, Scaled=80/40, Masters=60/30)

5-Rope Climbs (RX & Scaled to 15′, Masters to 12′)

50ft Handstand Walk (Scaled & Masters=100ft Bear Crawl) (Each 5ft increment=1 rep)

Tuesday, January 16th

Pre Open WOD 5

3:00 AMRAP of:

3-Power Snatch (RX 95/65, Scaled 75/55, Masters 65/45)

3-T2B (Scaled & Masters Hanging Leg Raise, feet must be above parallel)

6-Power Snatch

6-T2B

9-Power Snatch

9-T2B

Etc.

Rest 1:00 then,

3:00 AMRAP of:

3-OHS

3-Bar Facing Burpee

6-OHS

6-Bar Facing Burpee

9-OHS

9-Bar Facing Burpee

Etc.

Rest 1:00 then,

3:00 AMRAP of:

3-Full Snatch

3-Bar Muscle Ups

6-Full Snatch

6-Bar Muscle Ups (Scaled & Masters Men=Bar at Eye Height, Women=Bar at Chest Height)

9-Full Snatch

9-Bar Muscle Ups

Etc.

Score=Total Reps.